Name: Playbook - Grant Weeditz - The Gun Show !
Uploaded: 2021-01-18T11:49:31.770Z
Duration: 40 min
Description: The Gun Show !

Shoulders and arms are the target today. You need two dumbbells of the same weight.
Use the same weight for overhead press and curl.
Loaded push-ups can be performed with a 
sandbag or any sort of weight on the back.
Start conservatively with weight. With a lot of sets, there is plenty of time to go up in weight.

Pre-workout bodyweight shoulder warmup. Do not skip this.

Shoulder Screw

Lock elbows and make a light 👊 with both hands.
Point arms up as high as possible before elbows are forced to bend.
Begin making circles starting small and gradually increasing in size.

Perform the given reps in each direction.

Arm circles

Extend arms out to sides.
Lock knees to create length through the ground.
Take a deep inhale.
On the exhale reach to one side without shift weight on the feet.
Inhale as you pass through the center and reach to the opposite side.

Perform given reps on each side.

T-spine Lateral Shift

Place fingertips against chest and draw inward as shoulder blades open.
Take deep inhale and reverse back to start position.
Continue extending forward opening chest and shoulder blades draw together and elbows pull back.
Reverse and repeat.

T-spine Superman

Shoulder Prep

We strategically combine dumbbell overhead shoulder press with seated biceps curl.

Sit tall and do not use a back rest.

Start with DBs no lower than chin height, elbows in front.
Press overhead and lockout completely with palms forward and shoulders pulled back.
Create a "stacked" position from the DB down through the elbow, shoulder, and spine into the seat.
Core will be heavily challenged.

Seated Dumbbell Overhead Shoulder Front Press

With control, curl up without moving elbows forward excessively.
Return arms back down with control.

Dumbbell Seated Biceps Curl (supinated grip)

Shoulder/Biceps Complex 1

Shoulder and Biceps superset with neutral grip.

With control, curl up without moving elbows forward excessively.
Use palms-in (or neutral/hammer grip)
Return arms back down with control.

Dumbbell Seated Biceps Curl (neutral grip)

Press dumbbells overhead to full extension.
As arms return down keep elbows pulled back.
Do not allow elbows to drop below shoulder height.

Dumbbell Seated Side Shoulder Press

Shoulder/Biceps Complex 2

This club sequence is essential for today's workout. Intense isolation and control spark muscle growth effectively but also can tighten up the shoulder joint.
These movements help open up, decompress, as well as further strengthening upper body, work the core, and build grip strength.

Keep a soft knee bend with hips tucked under.
Chest is lifted tall with steel club tucked to one side.
That same side's hand will be above the other.
Elbows lift high above as club sinks behind the body without making contact.

Drive elbows down and slightly back are return to "front ready" start position.

Switch sides/grip and repeat for given reps.

Two-handed Steel Club Pullover

Lock knees and arms and begin to swing down and across body letting arms stay fully extended as club reaches a parallel height on both sides.
Perform given reps to each side, then switch grips and repeat.

Steel Club Lateral Swing

Steel Club Mobility

Perform push-ups with sandbag or other weight on top of upper back.
Core needs to be braced incredibly hard because of the added weight.

Place sandbag on upper/middle back.
Perform controlled tempo push-ups.
Avoid letting chest drop below shoulders.
Keep elbows slightly tucked in.

Loaded Pushup

With overhand grip, pull up on a bar and hold for given amount of time.
Control breathing.

Isometric Pull-up

Loaded Pushup & ISO Pull-up

The Gun Show !

Michael

Wasn’t a fan of the twisted side plank with the bottom foot elevated. I feel that more in the back which I’m pretty sure that’s not where you are suppose to feel it

Brian

Jeffrey

120 DB Push/Pull + Side Sled Shred

Adam

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Wassup Grant!  

Wanted to reach out and see what your opinion is of this platform.

John Wolf

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Sovi

Did it in 7mins and around 34 secs. Hard to tell cause I hadn’t set up machines prior to starting. Wasted time there.

Deposh

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Alexandre

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Did I do it wrong? It only took 30 minutes

Power🆙 4

Power🆙 3

Kyle Hart

Frank Sh

Good workout, but getting that ‘Battle Rope’ to myself was tricky. Had to substitute with weights; thank you 👍

The Gun Show !

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